The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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  1. #1
    Senior Member Paulo_Santos's Avatar
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    So, you Want to Run and be Strong

    I'm going to give the log thing a try. I've re-introduced running back to my programming since we will be having a PT Test twice a year at work, so I can't let my running slack off. I came from a running background, so my running is coming back pretty fast, but disappointed that I can't run the mile in 6 minutes anymore (currently at 06:30), so that is my goal. So far, I haven't lost any strength since I started running again, so I'm happy.

    My programming is a hybrid Westside Conjugate combined with running 4 times per week. I learned the Westside from Rick Scarpulla at Ultimate Advantage and I learned how to add the running wih the help of Alex Viada. So far, I actually put on weight, which is something I wanted go do. My diet is basically Paleoish all day and post workout, I slam the carbs and protein. I try to keep the post workout carbs pretty clean with rice, bananas, or sweet potatoes, but I go a little dirty on e in a while.

    Here is my schedule:

    Day 1:
    1. ME Upper.
    2. Accessory.
    3. Assistance.
    4. 1 Mile Recovery Run.

    Day 2:
    1. Rest.

    Day 3:
    1. ME Lower.
    2. Accessory.
    3. Assistance.
    4. Speed Intervals (8x100, 6x200,4x400, or 2x800 meter runs).

    Day 4:
    1. Core Circuit.

    Day 5:
    1. DE Upper.
    2. Accessory.
    3. Assistance.
    4. 1-3 Mile Pace Run (I started with 1 mile and once I get it under 6 minutes, I'll add another lap and maintain that pace and keep adding laps while keeping that 6 minute pace.).

    Day 6:
    1. Rest.

    Day 7:
    1. DE Lower.
    2. Accessory.
    3. Assistance.

    Day 8:
    1. 30-60 minute Long Slow Run.

    Goals:
    Have my second PL meet in January and run a 5K sometime next year.

    Strength Numbers:
    Squat: 295#
    Bench: 225#
    Deadlift: 385#
    Bodyweight: 170-ish
    Last edited by Paulo_Santos; 08-15-2013 at 05:28 AM.

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  3. #2
    Senior Member Paulo_Santos's Avatar
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    Sunday: 130811
    Long Easy Run (30-60 minutes).

    Post time and distance to comments:
    30:02 minutes (3.30 miles)

    Felt good. My pace was a 9:07 minute mile. Started off kind of slow, but picked it up.

  4. #3
    Senior Member Paulo_Santos's Avatar
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    Monday: 130812
    ME Upper:
    Bench Press: Find 1RM (225#)

    Accessory:
    A1: Dumbbell RS Press: Work up to a Heavy 3 (50#)
    A2: Dumbbell Rows: Work up to a Heavy 3 (#50)

    Assistance:
    B1: Incline Dumbbell Press: 4x8 (50#)
    B2: Lat Pulldowns: 4x12 (100#)
    C1: Triceps Pushdowns: 3x10 (100#)
    C2: Dumbbell Curls: 3x8 (35#)

    Optional Conditioning:
    1 Mile Recovery Run.
    10:25 minutes

    225 flew up pretty fast, which matches an all-time PR. Got greedy and failed at 235#. Felt like crap before I started lifting, but once I started going, I felt great.

  5. #4
    Senior Member Paulo_Santos's Avatar
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    Tuesday: 130813
    Rest day. I'll do some foam rolling and stretching to get me ready for some Box Squats tomorrow.

  6. #5
    Senior Member Paulo_Santos's Avatar
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    Wednesday: 130814

    ME Lower:
    Box Squats: Find 1RM (315#)

    Accessory:
    Good Mornings: Work up to a Heavy 3 (185#)
    Lying Hamstring Curls: Work up to a Heavy 6 (90#)

    Assistance:
    Front Squats: 4x6 (135#)
    Kettlebell Swings: 3x10 (2 Pood)
    Box Jumps: 3x10 (30")

    Optional Conditioning:
    Optional Warm-up:
    4◊100 Meter Sprints (Sprint 100 Meters and slow jog for 100 Meters x 4).
    Rest for approximately 3 minutes.

    Working Sets:
    4x400 Meter Repeats (Take 2 minutes rest between Repeats).

    Rest for approximately 2 minutes.

    Optional Cool-down:
    400 Meter Easy Run.

    Post time per Repeats to comments:
    #1: 1:22 minutes
    #2: 1:23 minutes
    #3: 1:24 minutes
    #4: 1:25 minutes

    My goal was 305# on the Box Squats, so I'm happy I got 315#. Actually went up pretty fast. Thought about going for 325#, but decided o call it a day. Hadn't done the 4x400's in about a year, but I'm happy with the consistancy. Last year I was running them at about 1:17 minutes, so I'm not that far off.

  7. #6
    OVERCOME krazylarry's Avatar
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    Mr. Viada is a genius.
    FOREVER
    STRONGER
    THAN
    ALL

  8. #7
    Senior Member Paulo_Santos's Avatar
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    Quote Originally Posted by krazylarry View Post
    Mr. Viada is a genius.
    I'm sold on it.

  9. #8
    Senior Member Paulo_Santos's Avatar
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    Thursday: 130815

    Skills Practice:
    Double Under Practice.

    Olympic Weightlifting:
    Warm-up: 3-Position Power Snatches: Worked up to 85#
    Power Snatches: Work up to a Heavy 1 (115#)
    Snatch Pulls: 3x3 (135#)

    Core Circuit:
    Cable Crunches: 3x20 (120#)
    Toes-to-Bar: 3x8
    Cable Twists: 3x12 (80#)

    3 RNFT:
    25 Hoovers
    25 V-ups
    25 Bicycles

  10. #9
    Senior Member Paulo_Santos's Avatar
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    Friday: 130816

    DE Upper:
    Speed Bench: 9x3 (#)

    Accessory:
    Triceps Exercise: 3-5x5-20 (#) or Work up to a Heavy 3-5 (#)
    Back Exercise: 3-5x5-20 (#) or Work up to a Heavy 3-5 (#)

    Assistance:
    Dumbbell Bench Press: 4x8 (65#)
    Face Pulls: 4x11 (120#)
    Dips: 3x10
    Barbell Curls: 3x10 (65#)

    Optional Conditioning:
    Optional Warm-up:
    4◊100 Meter Sprints (Sprint 100 Meters and slow jog for 100 Meters x 4).
    Rest for approximately 2 minutes.

    Working Sets:
    1-3 Mile Run (Race Pace).
    Rest for approximately 2 minutes.

    Optional Cool-down:
    400 Meter Easy Run.

    Post time to comments:
    06:19 minutes (11 second PR)

    Can't really complain about an 11 second PR, but I thought I was gonna die at the end.

  11. #10
    Senior Member Paulo_Santos's Avatar
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    Saturday: 130817

    Rest day. I definitely need it. 15.5 hour work day yesterday and a tough workout. DE Lower tomorrow.

  12. #11
    Senior Member Paulo_Santos's Avatar
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    Sunday: 130816

    DE Lower:
    Speed Squats: 10x2 (135#)

    Accessory:
    Romanian Deadlifts: Work up to a Heavy 5 (175#)
    Seated Hamstring Curls: Work up to a Heavy 6 (145#)

    Assistance:
    Leg Press: 4x8 (405#)
    Glute Machine: 3x10 (75#)
    Single Leg Banded Hamstring Curls: 3x20

  13. #12
    Senior Member Paulo_Santos's Avatar
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    I'll be adjusting the volume on the Accessory/Assistance section to just 2 sets to see how I feel. The last two days I feel like I got ran over by a truck. Alex told me to keep the volume low. I'll start listening to him.

  14. #13
    Senior Member Paulo_Santos's Avatar
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    Monday: 130817

    Optional Conditioning:
    Long Easy Run (30-60 minutes).

    Post time and distance to comments:
    30:01 minutes (3.41 miles) @ 08:49 pace

    Better pace than last week. Time to step it up to 35 minutes.

  15. #14
    Senior Member Paulo_Santos's Avatar
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    Tuesday: 130820

    ME Upper:
    Incline Bench Press: Find 1RM (165#)

    Accessory:
    Floor Press: 2x10 (135#)
    Kroc Rows: 2x15 (65#)

    Assistance:
    A1: Dumbbell Bench Press: 10,8 (65#)
    A2: Pullups: 6,6
    B1: Cable Bent Over Triceps Extensions: 2x10 (90#)
    B2: Dumbbell Curls: 2x10 (35#)

    Optional Conditioning:
    1 Mile Recovery Run.
    10:12 minutes

    I hate Incline Bench Press

  16. #15
    mrelwooddowd Patz's Avatar
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    Good stuff in here. You're really fine tuning the details. I had thought about doing Alex's program but right now I don't think I could be consistent enough. Maybe later on..

    I might have mentioned this before but I'm Patrick Rushbrook on the crossfit forums. I see you post there quite a bit. Your ultimate advantage thread must be the longest running on page 1 in their history..lol
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  17. #16
    Senior Member Paulo_Santos's Avatar
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    Quote Originally Posted by mrelwooddowd View Post
    Good stuff in here. You're really fine tuning the details. I had thought about doing Alex's program but right now I don't think I could be consistent enough. Maybe later on..

    I might have mentioned this before but I'm Patrick Rushbrook on the crossfit forums. I see you post there quite a bit. Your ultimate advantage thread must be the longest running on page 1 in their history..lol
    LOL. What up Patrick? I'm surprised that thread is still going. I learned a ton from Rick. I owe him a lot. I'm glad Alex Viada's running blends in perfectly with it.

  18. #17
    Senior Member Paulo_Santos's Avatar
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    Wednesday: 130821

    Rest day. Sumo Deadlifts tomorrow and 2x800 meter runs. I'm switching over to Sumo from Conventional to see if I like it better.

  19. #18
    Senior Member Paulo_Santos's Avatar
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    Thursday: 130822

    ME Lower:
    Sumo Deadlifts: Find 1RM (405#)

    Accessory:
    Back Extensions: 2x15 (150#)
    Lying Hamstring Curls: 2x10 (80#)

    Assistance:
    Back Squats: 2x10 (185#)
    Pull Throughs: 2x15 (120#)
    Banded Hamstring Curls: 2x20

    Optional Conditioning:
    Optional Warm-up:
    4◊100 Meter Sprints (Sprint 100 Meters and slow jog for 100 Meters x 4).
    Rest for approximately 2 minutes.

    Working Sets:
    2x800 Meter Repeats (Take 3 minutes rest between Repeats).

    Rest for approximately 2 minutes.

    Optional Cool-down:
    400 Meter Easy Run.

    Post time per Repeats to comments:
    800 #1: 02:50 minutes
    800 #2: 03:12 minutes

    First time maxing out on Sumo Deadlifts. Previous Conventional PR was 385#, so to say I'm happy with 405# is an understatement. I was happy with my first 800. I actually ran the first part (400) in 1:20, which was better than last weeks 400's, but I had nothing left for the second 800. Overall, excellent day.

  20. #19
    Senior Member Paulo_Santos's Avatar
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    Friday: 130823

    Olympic Weightlifting:
    Power Cleans: Worked up to 155x1

    Core Circuit:
    Cable Crunches: 2x15 (150#)
    Hanging Leg Raises: 2x15

    2 RNFT:
    10 Lying Leg Raises
    20 Windshield Wipers
    15 Lying Leg Tucks

  21. #20
    Senior Member Paulo_Santos's Avatar
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    Saturday: 130824

    DE Upper:
    Speed Bench: 9x3 (95#)

    Accessory:
    RS Press (Bands down): 2x10 (45#)
    Seated Cable Rows: 2x15 (120#)

    Assistance:
    Incline Dumbbell Press: 2x10 (55#)
    Lat Pulldowns: 2x10 (120#)
    Dips: 2x12
    EZ-Bar Curls: 2x8 (70#)

    Optional Conditioning:
    Optional Warm-up:
    4◊100 Meter Sprints (Sprint 100 Meters and slow jog for 100 Meters x 4).
    Rest for approximately 2 minutes.

    Working Sets:
    1 Mile Run (Race Pace).
    Rest for approximately 2 minutes.

    Optional Cool-down:
    400 Meter Easy Run.

    Post time to comments:
    06:12 minutes (9 second PR)

    Much, much better pace than last week. Last lap was my strongest.

  22. #21
    Senior Member Paulo_Santos's Avatar
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    Sunday: 130825

    DE Lower:
    Speed Squats: 10x2 (135#)

    Accessory:
    Romanian Deadlifts: 2x10 (155#)
    Seated Hamstring Curls: 2x10 (130#)

    Assistance:
    Leg Press: 2x10 (405#)
    Standing Glute Machine: 2x10 (110#)
    Box Jumps: 20 reps (30")

  23. #22
    Senior Member Paulo_Santos's Avatar
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    Monday: 130826

    Rest day. Going to Disney for the week, so I don't know what my training will be like down there. It will definitely be like a deload week, which I need.

  24. #23
    Senior Member Paulo_Santos's Avatar
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    Tuesday: 120827

    Optional Conditioning:
    Long Easy Run (30-60 minutes).

    Post time and distance to comments:
    18:53 (1.81 miles) @ 10:26 minute pace

    Easy run around the Disney All-Star Music Resort

  25. #24
    mrelwooddowd Patz's Avatar
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    Nice 400 time. 1:30 is my best. I suck..lol

    I we t to dis ey last year and swore I was gonna run around the resort but it never happened..lol. Did plenty of walki g and sweating though!
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  26. #25
    mrelwooddowd Patz's Avatar
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    My finger always seems to hit the space bar on my iPhone for n's and n's. lol
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